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Is 1,200 calories a day safe, and how fast will I lose?
For most women, 1,200 calories a day is the lowest intake considered safe without medical supervision; for men the usual minimum is 1,500. At 1,200, most women lose about 0.4–0.9 kg (0.8–2.0 lb) a week. It can work for smaller, less active women, but it's hard to eat enough protein and nutrients, and it's often faster than needed.
How fast women lose on 1,200 calories
| Weight | Burn | Per week | % of weight |
|---|---|---|---|
| 55 kg 121 lb | 1,620 | 0.38 kg0.8 lb | 0.69% |
| 65 kg 143 lb | 1,760 | 0.51 kg1.1 lb | 0.79% |
| 75 kg 165 lb | 1,910 | 0.64 kg1.4 lb | 0.86% |
| 85 kg 187 lb | 2,050 | 0.77 kg1.7 lb | 0.91% |
| 95 kg 209 lb | 2,200 | 0.91 kg2.0 lb | 0.95% |
Who 1,200 might suit
Shorter, lighter or older women who don't move much can burn as little as 1,600–1,800 calories a day; for them 1,200 is a moderate deficit. For most others, a higher intake loses weight at a pace that's easier to keep up and kinder to muscle. See how many calories to eat to lose weight.
Getting enough protein at 1,200
Deficitly would suggest about 115 g of protein for a woman of 75 kg (165 lb) aiming for 65 kg. At 1,200 calories that's 39% of everything you eat, so most meals need to be built around protein. Fat shouldn't go too low either (at least 0.8 g per kg of a healthy weight), which leaves less room for carbs. See how much protein you need to lose weight.
Signs you're eating too little
Constant hunger, low energy, feeling cold, poor sleep, irritability, hair loss or changes to your period are signs to eat more and slow down. If you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating, talk to a doctor before dieting.
Men and 1,200 calories
Men burn more, so 1,200 is usually a very large deficit. Deficitly doesn't plan below 1,500 calories for men. See what eating 1,500 calories does.